Low Fat Savory Sausage and Rice
Discover a delicious and wholesome twist on a classic comfort dish with this Low Fat Savory Sausage and Rice recipe! Packed with lean turkey sausage, nutrient-rich vegetables like red bell pepper, carrots, and peas, and hearty brown rice, this dish offers a perfect balance of flavor and nutrition. Seasoned with fresh parsley, garlic, and just the right touch of spices, every bite is bursting with savory goodness. Made with low-fat ingredients and cooked in a single skillet, this quick and easy recipe is ideal for busy weeknights or meal prepping. Ready in under 45 minutes, it’s a satisfying, family-friendly meal that doesn’t compromise on taste or health. Serve it hot, and let the comforting aroma of herbs and spices elevate your dinner table!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 12 ounces Lean turkey sausage
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 medium Red bell pepper, diced
- 1 large Carrot, diced
- 2 cups Chicken broth, low sodium
- 1 cup Frozen peas
- 0.25 cup Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, bring the chicken broth to a boil over medium-high heat. Stir in the brown rice, cover, reduce heat to low, and simmer for about 30 minutes or until the rice is tender and the liquid is absorbed. Set aside.
While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 2-3 minutes until it starts to soften.
Add the minced garlic and sauté for an additional 30 seconds until fragrant.
Add the diced red bell pepper and carrot to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
Slice the lean turkey sausage into half-inch pieces and add them to the skillet. Cook, stirring occasionally, for 5-7 minutes until the sausage is browned and cooked through.
Add the cooked brown rice to the sausage and vegetable mixture, stirring to combine evenly.
Stir in the frozen peas and cook for another 2-3 minutes until the peas are heated through.
Remove the skillet from heat and stir in the chopped fresh parsley. Season with salt and black pepper to taste.
Serve the savory sausage and rice hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1215 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.6 g | 60% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 3574 mg | 155% | |
| Total Carbohydrate | 106.7 g | 39% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 23.7 g | ||
| Protein | 93.6 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 378 mg | 29% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2796 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
